Did you know that water plays a crucial role in your digestive health? It helps break down food, move waste through your system, and supports your gut’s natural healing process. Staying hydrated keeps things running smoothly, reducing bloating and promoting regular bowel movements. Plus, a well-hydrated gut can better absorb nutrients! ➡️ How much water are you drinking daily? Aim for at least 8 cups and remember, your gut loves hydration! 💦

As promised from the last video, here are the things I was doing in 2018 to help me combat the negative effects of chronic stress. - Say positive affirmations to self in mirror. Must be spoken out loud to elicit a higher emotional state. If the affirmation doesn't bring up emotions and feelings, it WILL NOT do anything. - While saying affirmations, breathe in citrus oils such as wild orange, grapefruit, etc. to influence a higher positive state and lower the stress coming from the nervous system. - Rub cedarwood essential oil on the back of the neck and massage the occipital triangles for 30-40 seconds. Cedarwood has a compound called cedrol that passes the blood brain barrier and increases GABA production. GABA (Gamma-aminobutyric Acid) is one of your happy mood neurotransmitters. - Exercise regularly. Daily movement is best but even 3 days a week can enhance endorphins and other neurotransmitters that elevate the mood. Keep this being consistent and you natural mood is better and more stress resistant. - Eat healthy foods: Probiotic rich foods, such as kefir, yogurt, fermented veggies, etc., to nourish the gut by providing better communication through the vagus nerve between the gut and the brain via the gut-brain axis. Also eat plenty of omega 3 fats from fish 🐠and supplements to provide support to the brain. This not only decreases the inflammatory cytokines, it also improves memory, focus, and brain energy. All things to become more stress resistant. Things I have added: ✔️ Regular deep breathing techniques. I do a 10 minute box breathing meditation session any time I feel more heavily stressed. This works immediate by calming the nervous system and centering the mind. ✔️ Cold Showers!🥶 Yep, I have been doing cold showers several times a week for the last 4 years. This has helped me deal with stress because of the stress adaptation it has on the body and mind. ✔️ 1 tsp of magnesium in warm water to relax the nerves and muscles when any physical or mental stress is present.

We've had a FUN week with some AMAZING things that happened!👏 FIRST- We have NEW members that have joined us this last week so let's give a HUGE welcome to these ladies! Please make sure you check out the WELCOME POST and share a little about you so we can get to know you. 👭 @Amber Staub @Challi Allred @Malinda Nicholes @Roxanne Turner @Ashley Lisenby SECOND- We had a FANTASTIC Coaching Call yesterday where we taught about the SILENT INFLUENCER of HORMONE IMBALANCE which is posted now under the "Classroom" section under "Weekly Community Calls." After our presentation we took some time to coach those who were on the call LIVE answering personal questions to assist them. Just a reminder if you can get on the LIVE weekly calls, you can take advantage of receiving some FREE coaching! We'd love to have you join us when you can. We announced on this call our next upcoming challenge that will start in just a little over two weeks in September called "HEAL YOUR GUT, BALANCE YOUR HORMONES." It's going to be AMAZING and will definitely be a wonderful kickstart towards completely TRANSFORMING your health. We are ECSTATIC about what we have planned for this challenge and you will be getting some personalized protocols specifically to help YOU!! The cost is just $97. Get registered ASAP by clicking on this link: https://www.fitnflowomen.com/gut-healing-challenge.👈 THIRD- Congrats to EVERYONE who participated in the 7 DAY Plank Challenge!!! WOW!! I was so AMAZED with all of you ladies, your efforts, your consistency, improving your time, pushing yourself, improvising for @Mikaela Ford who is pregnant, getting out of bed just to get your plank in before you went to sleep, and even having your family join in on the FUN!! What INCREDIBLE WINS for ALL of YOU!! I hope you truly feel more confident, stronger, and excited to continue making small changes that will transform your health and body! 🙇‍♀️

"What is Success?" - Is it when we accomplish a goal? - Are we successful because we have a large house or large bank account? - Are we successful because the outside world sees our relationships as being strong? - Are we successful because of the of a strong, healthy body we might "appear" to have? There are many ways we define success. And, it is not linear in growth, that's for sure. We all fail sometimes. Sometimes we fail hard and sometimes we fail lightly. That is a part of the process of growth. Growth only happens when we push to the point of failure. It is there that we learn the most about ourselves, and about the thing we are aiming to accomplish. Remember this: "Failure is an event, NOT a person." -Zig Ziglar So how do we define success if we know that we will fail along the way? There are lots of definitions but here is one that I use to keep it more positive for myself. "Success happens when you FEEL FULFILLED in any endeavour you aiming to accomplish." -Jon Chase That means you can be successful before even achieve the end goal. This will set your mind into a "process" state instead of "end goal" state. And, you can apply this to any endeavor you are aiming to accomplish. - Family relationships - Intimate relationships - Work and career - Body and health - etc. Do you like this? How do you ladies FEEL about this? Let us know. -Coach Jon and Crystal

HI Ladies! Check out the CLASSROOM section under WEEKLY COMMUNITY CALLS and you will find the recording of what we shared today on our call! We covered three main categories to start with in order to assist your body in balancing hormonally, mentally, and physically. Pick ONE thing you want to WIN at in one of these categories this week and start to implement this as part of your healthy lifestyle. Share here in the group what that ONE thing is for you! Would you like a Hormone Health Guide? You can also find that on the same page!